by Don Heatrick

For many, Muay Thai warm up drills are a wasted opportunity to become better fighter.

If raising your pulse and limbering up are all you are doing in your warm up, then there’s plenty being left on the table.

I’m not big on waste. And wasting time is my number 1 pet peeve. So let me cram some quality into less than a minute of your session preparation time.


In this episode, I’m going to show you a super-quick lower-body warm up drill for Muay Thai S&C, that:
Primes you to be explosive in the rest of the session
Kickstarts your stability, balance and control
With practice, improves Muay Thai stance, footwork and kicking control
Doesn’t fatigue you at all!

“Welcome to Heatrick Heavy Hitters, where Thai boxers use science to separate fact and myth… and become COMPLETE fighters”

In my last video – No time to Exercise, I mentioned the exercise sections I have in every S&C session. And straight after the soft tissue work (typically with a foam roller), we go into the activation and movement prep. section.

That’s where we’re going today.

This simple, but super effective “bound and hop series” is a high-quality lower-body activation and movement prep drill for Thai boxers.

Perform 3 reps of each…

#1 Take off from 2-feet & land on 2-feet (2-2)

#2 Take off from 1-foot & land on 2-feet (1-2)

#3 Take off from 2-feet & land on 1-foot (2-1)

#4 Take from 1-foot & land on 1-foot (1-1 – same foot)

This lower body drill won’t even take you a minute to complete, and not only primes you for the rest of the session to come, but also begins building accumulative single-leg stability and control.

Control that will improve your Muay Thai stance, footwork and kicking.

Warm-up exercises should never waste valuable time. Time that could also be spent making you a better fighter. And these cumulative minutes really add up over the week, month, and year.

Plug drills like the bound and hop series into your warm up, and get better, not just ready to rock.

If you liked this Muay Thai Warm Up Drills – Bound and Hop Series video, please hit like button below, share with your friends and be sure to subscribe.

And I would love to hear your feedback. So leave me some comments below and let me know what you thought of this tip and if you are going to use it.

Thank you, and I’ll catch you next time.

Don Heatrick BSc. (Hons) Level 4 Strength & Conditioning Coach, Muay Thai Coach

Don Heatrick
Founder of Heatrick Strength and Conditioning
Don Heatrick is a family man from the UK, former mechanical design engineer, European Muay Thai silver medallist, pro Thai boxer (ranked 4th in UK age 40-years), and the go-to expert on Muay Thai strength and conditioning.
His passion is helping busy Thai boxers and coaches who feel frustrated at wasting training time and missing opportunities, so you can get to the next level – regardless if you’re a novice or world class pro like the Yokkao Fight Team!
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